10 - 21 - TRACT - Resonance

**Prep -**

10 Cals - bike of choice

10m Walking Lunges (body weight)

10m Reverse Crawl (weighted)

x 3, NFT

Then...

Bulgarian Deadlift

5 / 5 x 3 - work up in weight, getting the hips warmed up

+

Skin the Cat / Archer Ring Row + Hold

3 OR - 3 / 3 - 5 sec hold at contracted position

**Work -**

Alt. EMOM - 16min

Even: 2 Power Clean / Hang Power Clean

+

Odd: 9 / 6 - Assault Bike - Cals

Then…

Pin Squat - bottom position

4 x 3 - increasing load, goal is to end on something tough for 4

Bike-erg - Cals

60

Single-leg Bridge Isometric

2min accumulation

Hamstring Rebound Catches

6 / 6 x 2